After fasting, it is natural that you get very hungry, and the first thing you want to do is load up with your favorite dish. Actually, there is nothing wrong with this. The problem is your choice of meals. Are these the best foods to eat after Ramadan fasting?

Key Points

Humans have been fasting, either for religious reasons or simply because they do not have any food.
Fasting helps to reduce insulin resistance, boosts cognitive brain function, and boosts your body’s metabolism.
The 5 best foods to eat after Ramadan fasting are leafy green vegetables like spinach, fish, eggs, fermented foods like yogurt, and fruits.

For a long time, humans have been fasting, either for religious reasons or simply because they do not have any food. But in recent years, fasting, commonly known as intermittent fasting, has become the latest health and fitness trend.

The benefits of fasting

Fasting helps to reduce insulin resistance.
Can help you achieve spiritual enlightenment.
Reduces inflammation.
Improves blood pressure and cholesterol levels.
Boost the cognitive function of the brain.
Boosts metabolism and weight loss.
Boosts growth hormone production.
The increases your longevity.
It helps to reduce the development of chronic diseases.

Fasting lasts for a particular period of time, after which you have to end the fast by eating. Eating the wrong food after fasting not only negates the benefit of the fast, but it may also cause unpleasant side effects such as bloating and stomach pain.

What Are The Best Foods To Eat After Ramadan Fasting?

There are different suggestions on the best foods to eat after fasting, but the summary of them all is that these should be natural foods (not processed), easily digestible, and low in carbs and sugar. Some of the best foods to eat after fasting are:

Fluids: Fasting can cause mild dehydration, especially when you are abstaining from both food and fluids. Taking enough fluid at the end of your fast is a good way to rehydrate your body. The British Nutritional Foundation suggests ending your fasting by taking fluids and fluid-rich foods.

You can end your fast with zero-calorie fluids such as water and coffee or fluids with natural sugar and nutrients for energy, such as fruit and vegetable juice, smoothies, soups, and broths.

1) Leafy greens

Vegetables such as spinach and kale are healthy, light, and loaded with lots of nutrients such as vitamins C, K, A, E, and B6 and minerals such as folate, potassium, magnesium, iron, and calcium.

Leafy greens are also a rich source of fibre, which helps to keep you fuller for longer, promotes weight loss, regulates blood sugar levels, supports digestion, and prevents constipation.

You can eat leafy vegetables as soups, salads, juices, or smoothies.

2) Eggs

Eggs are one of the best foods for breaking a fast. They are low in calories, rich in protein, a source of healthy fat, and can keep you satiated for longer.

Eggs are rich in leucine, an amino acid that, according to research, helps in muscle building, regulation of blood sugar levels, aids in weight loss, and promotes growth and development, especially in children.

3) Fish

Fish are a good source of protein, healthy unsaturated fats, and vitamin D. Fish should be on your list of the best foods to eat after fasting. You can enjoy it as a fish soup or broth.

4) Fermented foods

Foods such as yogurt, Kefir. Yogurt, especially unsweetened yogurt, is one of the best foods to eat after fasting. During fasting, you may lose some of the bacteria in your gut.

Fermented foods can help replenish those good bacteria and promote a healthy gut as they contain probiotics. A healthy gut helps in digestion, boosts immunity, and, according to a recent study, promotes weight loss.

5) Fruits

Fruits are another great food to take after fasting. It can be fresh or dried fruit. Fruits are a good source of micronutrients and fibre. When choosing fruits to eat at the end of your fast, go for fresh fruits that are high in water content, such as watermelon, cucumber, and grapes.

Aside from hydrating you, they are easy to digest and contain lots of minerals and vitamins, so they can quickly energize you and replenish your body with nutrients.

Foods to Avoid Eating After Fasting.

Although our bodies react differently to different foods, it is advised that after fasting, you should avoid foods that can make you uncomfortable and spike your blood glucose levels. Some of the foods to avoid may include:

Processed foods and foods that are high in sugar and unhealthy fat: Aside from the fact that these junk foods lead to bloating and discomfort as they may be difficult to digest, they also have minimal benefits. Instead, they can increase your blood sugar levels.
Studies reveal that processed foods that are high in sugar and unhealthy fat can also elevate oxidative stress and inflammation, which are biomarkers that increase the risk of cardiovascular disease, diabetes, and cancer.

Lactose: You’ll probably need to avoid high-lactose dairy products like milk and ice cream immediately after fasting. This is because lactose can be difficult for a lot of people to digest, especially after a long fast. Instead, go for low-lactose foods such as lactose-free milk and butter to end your fast.

Raw Cruciferous Vegetables: Eating raw cruciferous vegetables like broccoli and cauliflower to end your fast may actually make you very uncomfortable. They are high in fiber and raffinose, which are equally difficult to digest. As a result, they may end up in the large intestine, where they ferment, causing bloating and gas, which can be unpleasant after a fast.

Alcohol: Avoid drinking alcohol immediately after your fast, especially if your aim of fasting is to lose weight. Alcoholic drinks are high in calories and as such can induce overeating.

Drinks high in sugar content: Drinks loaded with sugar (soda, sweetened iced tea, and store-bought fruit juice) can spike your blood glucose. According to the International Foundation for Gastrointestinal Disorders, fuzzy and carbonated drinks can also cause gas.

Citrus fruits: Because of their high acidic content, citrus fruits, such as oranges and grapefruits, may upset your stomach when you take them immediately after fasting.

What are the Proper Ways to Fast?

Best foods to eat after fasting — *Credit: Canva*

Fasting can make you dehydrated. Stay hydrated by drinking water. You can add a pinch of salt, electrolyte tablets, or a teaspoon or two of apple cider vinegar to the water.

To prevent unpleasant side effects such as bloating, diarrhoea and nausea, it is important to gradually reintroduce food. You can do this by breaking your fast with light snacks followed by a small meal an hour or two later.

Choose the right type of fasting that fits your goal. There are different types of fasting and different reasons why people fast. Are you fasting for religious reasons or health reasons, such as weight loss or lowering your blood sugar level? Choose your plan according to what you aim to achieve at the end.

Do not overeat when breaking your fast. Overeating immediately after fasting can upset your stomach and make you uncomfortable. Also, if your aim of fasting is to lose weight, burn some extra calories, or manage your blood sugar level, overeating can be counterproductive.

If you intend to engage in prolonged fasting, make sure to do so under a doctor’s supervision. Also, if you have any underlying medical conditions, such as diabetes, cancer, or if you are taking any medication, make sure to consult a doctor before attempting any form of fasting.

Note that fasting is not recommended for everyone. Children, pregnant women, the elderly, and people with a history of eating disorders should not fast except with the approval of a qualified doctor.

Conclusion

Although there are no set dietary guidelines on the best foods to eat after fasting, it is recommended that you choose foods that will help you achieve your health and fitness goals without any discomfort.

Truth is, regardless of your health condition, to be on a safe side, it is pertinent to discuss fasting with your physician to ensure you have the right plan in place.

Talk to a doctor within minutes on KompleteCare.

How Telemedicine can help

It is important that you consult a doctor before fasting if you have underlying health issues like hormonal imbalance, Polycystic Ovarian Syndrome (PCOS), migraine, and diabetes. You can consult with healthcare professionals from the comfort of your home through telemedicine. Telemedicine brings your medical services to your doorstep.

Fasting is very good for your well-being; it reduces insulin resistance, decreases inflammation, and boosts brain function. Get a better way to fast in regards to your body type and your health condition through the use of a telecommunication device.

Frequently Asked Questions

1. What is the best food to eat after fasting Ramadan?

Your body needs healthy nutrition now more than ever to make up for the stress of fasting. To ensure that your body gets all the nutrients it needs, it’s vital to eat a variety of foods such as whole grains, fruits, vegetables, lean protein, and healthy fat (derived from plants like nuts and olive oil).

2. What is the best food to eat after fasting?

Soups with easily digested carbohydrates and protein, including lentils or tofu, can help break a fast softly. Steer clear of soups that contain a lot of raw, high-fiber veggies or heavy cream.

3. What is the big meal after Ramadan?

Iftar

Iftar is typically a substantial meal that is followed by a second, lighter dinner eaten prior to the taraweeh and night (isha) prayers. People in Hyderabad and the surrounding areas frequently eat haleem for breakfast because it is a satisfying and rich food.

4. What foods keep you full when fasting?

Because they are strong in fiber, fruits, vegetables, and whole grains can help maintain a sensation of fullness and satisfaction. Proteins and healthy fats can also help with satiety. Drinks may contribute to satiety in people on the 16:8 intermittent fasting diet.

5. What not to eat after fasting?

By avoiding certain foods, you can avoid overburdening your digestive system and experiencing adverse reactions.

Avoid highly processed meals heavy in sugar, fats, and calories while breaking a fast. Other foods to stay away from include coffee, meat, nuts, seeds, legumes, and raw, high-fiber fruits and vegetables. 6. What foods are healthy for Ramadan?

Healthy foods should be mostly consumed during Ramadan. When it comes to easing constipation during Ramadan, it may be helpful to eat a lot of high-fiber foods (like wholegrains, high-fiber cereals, bran, fruit and vegetables, beans, lentils, dried fruit, and nuts) and drink a lot of fluids. You could also consider engaging in some light physical activity, like taking a walk after iftar.

7. What foods keep you hydrated during Ramadan?

Foods high in water: fruits and vegetables high in water in your meal, such as oranges, tomatoes, cucumbers, and watermelons.

8. Which Fruit is best for fasting?

The best fruit for fasting is a fruit in high water, vitamin, and enzyme content. Fruits are generally beneficial for your body, especially in aiding in the body’s cleansing process. Melons, oranges, and grapes are a few of these. Papayas, pineapples, papayas, lemons, and apples are additional well-liked fruits.